JayFive

[JayFive]

Figured I'd start a training/diet log so I have some idea of what I'm doing right/wrong. Yay for embarassment!

[narcsarge]

Welcome to the site! Jump right in and post up! We have all been embarrassed here so ..... welcome!

[JayFive]

Ok, yesterday was an off day so I tried to watch the carbs.

Breakfast (7am)- 4 eggs (one yolk)

About 10 am- Full serving of ostrich jerky (10g protein, 1.5 fat, 2 carbs)

1:30pm (lunch)- Hardboiled egg, salad, Turkey wrap

3:30- Banana, protein bar

6:00- Whey shake+ Peanut butter

7:00- Jalapeno Chicken sausage, 1 cup egg whites

10pm- 1 tbsp peanut butter, ostrich jerky again

Came up to be around 190g protein, 59g carbs, and 47g fat or so. Couldn't seem to find anything worth eating.

[SunnyInc.]

Not enough calories.

[RoyceDa59]

Yeah probably could do with eating more, but on off days, and especially if you're sitting on your ass/ being inactive there isn't a lot of point of piling down the food.

Just increase the protein, and fat intake, keeping the carbs low like you did.

[JayFive]

Ugh, sick as hell yesterday, still recovering today. Did nothing, tried to eat but mainly got down crackers and soup (homemade soup, none of that processed hydrogenated crap). Eating better today. I'll post it was tomorrow.

P.S. I hate being around sick children, they're like plague carrying rats.

[JayFive]

Oh and thanks for the comments, I figured it wasn't enough calories but right now I'm still working trying to get my diet in check. Haven't perfected it yet. Hopefully I'm moving in the right direction. Figured the log would help.

[JayFive]

Yesterday I was still sick.

The morning started out really well, 30 mins of light cardio.

Breakfast: Cup of Oatmeal, 2 egg + 3/4 cup egg white omelet with chopped chicken sausage in it.

Breakfast #2: Meal shake w/ 20g scoop of whey+ ostrich jerky (about this time I started to feel crappy again, regular trips to the bathroom every hour or so to either gag and dry heave or...well... you get the idea)

2pm- Lunch: 3 grilled chicken breasts (had some hot sauce and some garlic rub on them)

After this, I just couldn't go on any further. I just laid down on the couch till my wife got home at about 9 and decided she'd make enchiladas. Made me eat one and that triggered some lovely, stomach-turned-inside-out, vomiting.


Well, this morning I have a pretty good start and I'm feeling better for now (even went into work). I plan on hitting the gym later but it may just be a light workout. Last night only got about 4 hours of sleep for some reason, just couldn't sleep (maybe I napped yesterday without realizing it). I'll post the results.

[JayFive]

Just got back from the gym. I've eaten really well all day (maybe too much) but I'm still sick and without a spotter I didn't want to kill myself on squats lol. I'll post the full results later after I eat my dinner. And it's official, 15 lbs. in slightly over 3 weeks time. 218 to 203 (and that 203 was on a full stomach). I think that's a tad unhealthy tho and I'm positive a lot of it was muscle mass.
Edit: Here we go:

Made a shake with lean shake, whey protein, 1 tbsp. power pb, 1 small banana (56g protein, 64g carbs, 9g fat)
7am Breakfast- Bowl of oatmeal +1/3 shake

11 am Breakfast 2- ostrich jerky, 1/4 cup of almonds

1:30 pm lunch- grilled chicken sandwich, 1 small salad with 1 tbsp ranch (broccolli, spinach, lettuce), 1 pint orange juice

4pm (before workout)- oatmeal, 2 slices plain turkey, 1/3 shake

6:30 pm (directly after workout)- 1/3 shake

7:15-7:45 dinner- roasted chicken breast wrap with hotsauce (only ate half the tortilla) whey shake (40g protein)

that's it for eating today, i feel filled to the brim

workout (feeling weak today, 4 hours sleep and still pretty sick, have no strength)

light cardio for 15 minutes

squats: 20x115 (warmup) 12x 135, 10x 155, 10x 175, 6x 205

sldls: 20x 115 (warmup) 10x 135, 10x 155, 8x 175, 7x 175

calves: 25x 100 (warmup both legs), 15x 60 (each leg), 10x 100 (each leg), 10x 100 (each leg)

Afterwards i had to take some time to cool down, and wipe down a bit (have been taking hydroxycut hardcore and that sh*t makes me sweat like crazy) walked back and forth between the gym and my apartment (about 3 blocks) 4 times (up and back). I feel like I'm dead lol.

[JayFive]

Apparently the whole "being sick" thing was a bit worse than I thought. Went home early from work yesterday (after starting the day normally, eggs and oatmeal then almonds and jerky at work) got home at about 12:45 and slept from right around then till about 6 or 7, ate a steak I had gotten as a gift a few days ago (my old chef is my wife's boss now and he randomly sends me food) with some steamed broccoli and garlic. Then went back to sleep.

Hopefully I can get some training done today. My leg numbers really upset me the other day but if I need to work light till I'm better I guess that's better than doing nothing at all.

[JayFive]

Heh, haven't been here in a while. Might as well update for chest/shoulders/tris day yesterday...

DB Flat Press: 10x 55s, 10x 75s, 4x(6x85s)

DB Incline Press: 10x 55s, 4x (6x70s)

DB Flies: 10x 25s, 4x (6x45s)

Seated DB Shoulder Press: 20x 35, 4x(6x55s)

Lat Raises (each rep is one raise of each arm): 10x 25s, 4x(6x40s)

Tricep Pulldowns: 3x(6x80), 2x(6x70)

Dips: 3x till failure (no weight, no assist)

I seem to be losing some strength lately with this weight loss. I've dropped to 197 from 217 and lost a good 4 pants sizes (comfortably, I can do 6 sizes below where I used to be but it ain't comfortable). I'm not entirely where I want to be yet so I'm gonna keep this up till I get down to my ideal BF% (which I haven't done yet since I can't find the damn caliper). I'm just gonna keep training and hope to see an increase in numbers soon.

[JayFive]

Thread Necro!

Okay, rezzing this thread to start updating my log here again. Now that I'm gonna start trying to gain some LBM it'd probably be beneficial.

03/27/09: Offday

Breakfast: 2 scoops ON whey in water with 1/2 cup powdered quick oats+ 1 banana
About 11am: Special K protein bar (this was my bad, I didn't plan ahead today and pack some food for a mid morning snack.
1:30pm: 5 oz turkey breast on whole wheat with low fat mayo (it was ditch the cheese or ditch the mayo, i ditched the cheese and added hot sauce)

The rest of the day looks pretty bleak here at work, I gotta figure out what to do around 4 for some food. I'll probably grab some peanuts or something. These kinds of days throw me off. Luckily I have about 6 oz of salmon at home waiting for me :-D.

Yep: 4pm- Peanuts
6pm: Got home and chugged a quick ON Protein cuz I figured I needed it a lot.
Salmon in the oven now, giving Robyn's recipe a shot.
7:30 meal: 8oz salmon + broccoli

[JayFive]

03/28/09: Back

Wake-Up: Banana + On Whey Shake
Breakfast: 3 Egg +2 whites omelet + 1 cup oatmeal
Workout (bracketed by Protein shakes): Back
DL: 4 setsx 6 + warmup
Bent Over DB Row: 1x 10, 3x6
Weird Twisting Exercises (Hold 2 plates Out and twist down and to the side on each side for 1 rep): 3x 12
Upright BB Rows: 1x 10, 3x 8
Lat Pulls: 1x 10, 1x8, 2x 6
DB Hammer Curls: 3x6
BB Reverse curls: 2x 6 1x5

Post workout: Apple Juice, 2 Salsa Braised chicken Breasts 1 cup Mashed Sweet Potatoes
Post Post Workout: Tin of tuna with balsamic glaze, rest of the mashed potatoes (about 3/4 cup)

7PM: Whey Protein Shake

Got another salmon filet in the oven for dinner, yum yum

[JayFive]

Lovely, today sucks so far.

3/29/09: Shoulda been chest

Breakfast/Wake-up: Banana + Whey and lean shake in milk
Turkey wrap with cheese
Workout:
DB Bench: 1x10, 1x6
This is why it was supposed to be chest. Last rep of the the 1st real set I got my right all the way up when my shoulder popped. I felt the pop, a huge pain, and dropped the dumbbell on my chest. Luckily I had SOME control over my arm and managed to halt the fall a bit. Basically, my shoulder was frozen and I could barely move my right arm. So, I put the dumbbells back using mostly my left arm, and went up and did:

30 minutes slow cardio+ 10 minutes HIIT

Drank a protein shake when I got home and now I'm sitting here with an icepack on my right shoulder. Typing with my left hand only sucks.

[JayFive]

Damn, I swear to god I need to keep this log up. Anyways, officially done actively cutting cals. Around 190 with about 18% bodyfat down from about 220 and 24% bodyfat. This was in January as after september I sidetracked with getting my wisdom teeth out and some other issue. Updated from above: it took around 4-6 weeks for my shoulder to heal, I did a lot of rotator cuff work on it as well to make sure theres no issues in the future.

Decided to hit up Madcow's 5x5 to pack on some muscle (then back to leaning out): Yesterday:

Diet:
Breakfast: 4 egg omelette, 1 scoop PB and 1 scoop jelly on wheat toast.
Pre WO: 1/2 pbJ sandwich on wheat, 2 scoops ON in water
Post WO: 2 cups Juicy Juice + CEE, 2 scoops ON
Lunch-ish: Steak Hoagie (cheat meal for the week as yesterday was my anniversary and this is what my wife wanted)
Dinner-ish: Tuna patty (tuna+ eggbeaters mixed up and fried on a PAM'd skillet)
Before Bed: 2 scoops ON in lactaid FF milk

Workout:
Squats- Warmup- 135x20
185x5
195x5
205x5
215x5
225x3(little bit upset by this but I expected it, leg work has lagged behind due to some knee and back issues)
BB Bench (I was excited for this since I haven't done BB Bench in a while)
135x15 (like I said, hadn't done it in a while so I wasn't sure how much I could handle)
150x10 (still wasn't really sure what weight I needed)
165x5 (was getting ticked so when I put this up relatively easily 5 times I just stopped it there)
185x5 (this was finally an actual set, tho from all the previous crap I did, I wish i'd started out with this or 175)
190X5 (final set here since I was shaking by the end of it)
Apparently, I bench a lot more than I though I did, but now I just want to squat more...

BB Bent Over Rows: (Never did these before... it was interesting)
70x7
80x7
90x6
100x6
110x6
(I was watching my form closely and didn't count reps that were bad form, I might have been able to do more weight but I was unsure on my form and just wanted to practice that first)
[Added in some supplemental workouts as well since I felt like doing more]
Good AMs:
80x7
90x6
100x6

Dips: (no weight or assist)
2x12
1x10
1x8

All in all, I walked out of the gym in an excellent mood but now I'm determined to get my squat up a great deal more than my bench.

[PhiSigPhi]

I started the Madcow program yesterday too. Your weight scheme seems quite different than mine though. Did you not use the excel template that calculates everything out for you?

[JayFive]

Nope, didn't see one. Plus, I have no idea what my one rep maxs are. What's the template tho?

Edit: Nvm, found it. Going to have to extablish my 1 rep maxes again though. I haven't tried in a long long long time lol.

[JayFive]

Gonna have to delay my second workout. My legs still hurt like hell. Oh well, I guess that's to be expected with working out the legs after a very long time off of them.

Well, fvcking lesson learned here: Overdoing it is much more detrimental than "Not enough of it". I'm sitting here unable to walk apparently because I did quite a few heavier sets of squats after coming off a break from legs (at least to me heavy) instead of doing the recommended- 110-135-165-195-222

Currently, I'm still walking like a zombie. I think I may walk home from work today to make sure I get some blood going to these things, heh. People are looking at me wierd here at work cuz I'm doing bodyweight squats and lunges and stretching at my desk.

[JayFive]

Bleh, I'm gonna track my diet but its a paid in the neck to track it here lol. I'll stick to my workouts.

[PhiSigPhi]

Originally Posted by JayFive

Bleh, I'm gonna track my diet but its a paid in the neck to track it here lol. I'll stick to my workouts.

Yeah I don't track my diet here either. I bought fitday a long time ago. But after tracking it for a while, you just know how much you are eating.


Now I use fitday to plan my daily plan to see if Im getting the calories i want and use it kind of like a shopping plan too when I go to the grocery store.